Bone broth has long been a familiar dish in Vietnamese kitchens and is often passed down as a dish to help nourish the body, increase calcium and beautify the skin thanks to collagen. However, from a scientific perspective on nutrition, this habit is hindering the process of uric acid excretion, causing nutritional imbalance and directly threatening people with underlying diseases such as gout, cardiovascular disease, or metabolic disorders.
So what is the truth about bone broth? How do adults need to use it safely?
Is bone broth really nutritious?
According to reputable studies published in Mayo Clinic, Harvard Health and the US Department of Agriculture (USDA), the composition list of bone broth includes:
Mineral deficiency: The content of calcium, magnesium, and zinc in bone broth is very low. A 250ml bowl of bone broth usually only provides about 5-10 mg of calcium, too small compared to the adult need of 1,000 - 1,200 mg/day.
Collagen is not sustainable: The content of collagen or gelatin in broth is only low. Moreover, collagen from food when entering the stomach will be digested into small amino acids, completely not converted directly into joint cartilage or collagen under the skin as advertised.
Dangers from purines and fats: Bone marrow contains a large amount of saturated fat and cholesterol. Especially, if bones and beef bones are stewed for a long time, the amount of purines secreted will be extremely high. Purines are the "enemy" that increases blood uric acid, accelerating the risk of gout outbreaks.
Comparison table: Misconceptions about the nutritional value of bone broth and medical truths
| Misconceptions | Medical Truth (according to Harvard, Mayo Clinic) |
|---|---|
| Provides a lot of Calcium | Extremely low content (only 5-10mg/bowl). A cup of regular milk has 30-60 times higher calcium content. |
| Drinking a lot helps treat osteoarthritis | |
| Using bone broth instead of meat for children | Severe deficiency of protein, iron and zinc. Stewed water cannot completely replace nutrients from meat, fish, and eggs. |
Decoding 3 misconceptions about nutritional value
Misunderstandings about nutrition can inadvertently neutralize the body's efforts to excrete uric acid:
Bone broth is richer in calcium than milk: This is false information. A cup of cow's milk (or formula) contains 240 - 300 mg of calcium, 30 - 60 times higher than a bowl of bone broth.
Drink bone broth to supplement collagen: To have collagen, the body needs high-quality animal protein combined with Vitamin C from fresh vegetables and fruits, not from broth.
Using bone broth instead of meat for children: Bone broth cannot replace protein, iron, zinc from meat, fish, eggs. This is very dangerous and can cause malnutrition in children.
Experts guide how to use bone broth properly
Bone broth is not bad, but not a "superfood". To protect your body and not hinder uric acid control, you need to follow the following principles:
Standard braising time: Only braise for a maximum of 90 - 120 minutes and must remove the fatty layer on top. Braising for too long not only increases uric acid due to purines but also risks accumulating heavy metals (powder, cadmium) from animal bones.
Safe use: Only use as a side dish to create a natural sweetness for soup. It is necessary to combine with vegetables, beans, lean meat to diversify micronutrients. Do not use instead of filtered water or main dishes.
Medical recommendations: People with gout, kidney disease, hyperlipidemia need to minimize and consult a doctor.
Alternative solutions: For elderly people who need calcium, prioritize low-fat milk, small fish with bones (anchovies), dark green vegetables, nuts and sunbathing properly.
Reasonable nutrition is balance, you should not only eat one dish. Don't mistake bone broth for breaking down your efforts to eliminate uric acid and protect your health.
The information in the article is for reference only, not for medical diagnosis or treatment. You should talk directly to your doctor for accurate and appropriate advice to your health condition.
Quick quiz on bone broth for people with high uric acid levels
How long should bone broth be the safest?
You should only simmer for a maximum of 90 to 120 minutes. Simmering for too long will generate a large amount of purine (causing increased uric acid) and release harmful heavy metals from bones.
Can people with Gout eat dishes with bone broth?
People with gout, blood fat, or kidney diseases need to limit it to the maximum and consult a doctor because the purine and saturated fat (cholesterol) content in broth is very high.
How to supplement Collagen if you don't drink bone broth?
Collagen from bone water will be digested and lose its effect. You should eat high-quality animal protein combined with Vitamin C from fresh vegetables so that the body can synthesize collagen effectively.
